62
Target zone Intensity %
of HR
max
*
Example:
Heart rate
zones**
Example dur-
ations
Training effect
bpm minutes
for breathing and muscles.
Feels like: Very exhausting for breathing
and muscles.
Recommended for: Very experienced and
fit athletes. Short intervals only, usually in
final preparation for short events.
HARD 80–90% 152–172
bpm
2–10
minutes
Benefits: Increased ability to sustain high
speed endurance.
Feels like: Causes muscular fatigue and
heavy breathing.
Recommended for: Experienced athletes
for year-round training, and for various
durations. Becomes more important
during pre competition season.
MODERATE 70–80% 133–152
bpm
10–40
minutes
Benefits: Enhances general training pace,
makes moderate intensity efforts easier and
improves efficiency.
Feels like: Steady, controlled, fast
breathing.
Recommended for: Athletes training for
events, or looking for performance gains.
LIGHT 60–70% 114-133
bpm
40–80
minutes
Benefits: Improves general base fitness,
improves recovery and boosts metabolism.
Feels like: Comfortable and easy, low
muscle and cardiovascular load.
Recommended for: Everybody for long
training sessions during base training
periods and for recovery exercises during
competition season.
VERY LIGHT 50–60% 104–114 20–40 Benefits: Helps to warm up and cool down
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